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Old 06-04-2011, 02:55 PM   #21
Jim Bentley
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Re: Owning It

SATURDAY 110604

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

42:33... Sub'd 55# dumbbell for KB, 4:1 normal rope jumps for each DU, 30kg for OHS. Afternoon workouts are never my best. Felt fine for the PUs; did 25, then rounds of 10 until last 3 sets of 5. Did KBSs in 50, 25, 25. OHS was really tough on the shoulders and was done in bigger workout room just as a class of Body Pump folks were coming in. So, I looked like a showoff.
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Old 06-06-2011, 06:44 AM   #22
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Re: Owning It

SUNDAY 110605

2011 CrossFit Games Regional Workout 6

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

23:35
30 x 45# SDHPs
30 Burpees
45# Two-arm (one in ea. hand) dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45# plate held overhead
150 foot Sprint

Had a hard time with GTO and TTB. Definitely could have pushed a little harder on lunges & sprint.
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Old 06-06-2011, 06:46 AM   #23
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Re: Owning It

MONDAY 110606

Snatch balance 1-1-1-1-1-1-1

95-115f-115f-115f-95-105-115f

I really need to work on my form here. Was struggling to actually catch these as a snatch and get low into a squat underneath. Threw in 8 overhead squats on each of the last two rounds. Finished with 10x, 10x, 8x two 90# dumbbell bench presses, just to feel like I'd done something. VERY frustrating.
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Old 06-08-2011, 06:28 AM   #24
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Re: Owning It

WEDNESDAY 110608

Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

115
125
135
145
145
150
155
160 pressed at top
160 pressed at top
160 fail

Need to really work on getting under the bar and locking out. Stay lighter initially and work on getting muscle memory working with lower weight first.
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Old 06-09-2011, 06:37 AM   #25
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Re: Owning It

THURSDAY 110609

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

5 rounds. Sub'd 10:1 jumping towel pullups for ea. rope climb. Felt like I had very little in the tank for today's workout. The snatch balances and push jerks earlier this week took their toll on my shoulders.
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Old 06-10-2011, 06:55 AM   #26
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Re: Owning It

FRIDAY 110610

For time:
225 pound Deadlift, 21 reps - scaled to 185#
50 Squats
135 pound Push press, 21 reps - scaled to 115#
225 pound Deadlift, 15 reps - scaled to 185#
50 Squats
135 pound Push press, 15 reps - scaled to 115#
225 pound Deadlift, 9 reps - - scaled to 205#
50 Squats
135 pound Push press, 9 reps

22:51 Felt okay at the end. Could probably have done 205#/135# throughout but would have been much longer on the pauses.
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Old 06-12-2011, 04:40 PM   #27
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Re: Owning It

SUNDAY 110612

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

56:04.48... Sub'd KB swings for rowing but scaled it down by more than half. Accidentally cut the running short, so I made up for it on the end. Temp at 3:30 today: 97F.

100 KB swings 35lb.
50 Burpees
50 Box jumps, 24" box
Run .25 mi.

50 KB swings 35lb.
50 Burpees
50 Box jumps, 24" box
Run .25 mi.

50 KB swings 35lb.
50 Burpees
50 Box jumps, 24" box
Run 1 mile
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Old 06-13-2011, 06:29 AM   #28
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Re: Owning It

MONDAY 110613

Back Squat 3-3-3-3-3 reps

185-195-205-225f-215
Previous (110225) was: 135-185-205-205-215

Still focusing on getting deep enough into the squat. Today's were a little shallower. On 225, I managed the first one but put a hand on the rack for the second and didn't go deep enough on the 3rd.

Finished off with 12 x 280 and 8 x 390 on leg thrust machine. It's been a long time since I've used any sort of weight machine.
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Old 06-14-2011, 06:29 AM   #29
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Re: Owning It

TUESDAY 110614

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

9:39.87 Had one slight interruption for the middle 15 PUs thanks to doing this in my local Y. Definitely tough but I was nowhere near wiping out after. Need to push through reps faster next time, take fewer breaks.
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Old 06-16-2011, 06:18 AM   #30
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Re: Owning It

THURSDAY 110616

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

19:15.55 as rx'd. Not getting deep enough into the squats, some were a little shallow. Runs could definitely have been faster.
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